Fuel Your Mind ~ Not Your Depression
This article is written by Sky Corbett-Methot, a Holistic Nutritionist and 500-hour Hatha yoga and meditation instructor.
Photo by Robert Anasch @diesektion
Let’s talk about depression. Whether you are going through it yourself or have a loved one conquering their own demons, I am confident you are familiar with this mood disorder.
Did you know that the World Health Organization suggests that one in five people across their lifespan will experience a major depressive episode? Globally, 264 million people will be faced with this in their lifetime… That is so many humans suffering through this illness!
This #wellnesswednesday let’s explore how diet can promote better brain health!
A diet is low in tryptophan — an essential amino acid that is a building block for making serotonin — will interrupt its production. Tryptophan can be obtained through complex carbohydrates and will have a calming effect on the mind. However, if not enough is consumed this will lower one’s serotonin levels.
The neurotransmitter dopamine (which makes us feel happy, pleasure and motivated) coupled with norepinephrine (AKA nore-adrenaline) is made from phenylalanine, another essential amino acid. ‘Essential’ is just a fun way to say that our bodies can’t make them on their own, they need to be ingested through food.
Phenylalanine is a precursor for dopamine which helps promote alertness, improves cognitive clarity, and increases endorphins that reduce pain. So foods high in phenylalanine provide our body with the building blocks that make our happy chemical dopamine!
The takeaway here is simple. Good quality protein intake provides the foundations for the mood influencing neurotransmitters we rely on so much!
Proteins are important but so are healthy fats! Fats get such a bad rep but let’s full-on breakthrough that stigma. In reality, we desperately need them to feel good! For example, did you know that roughly 60% of your brain is made up of fats? We need these fats in order to keep the brain happy and our nervous system functioning optimally. The good fats that I am talking about are our polyunsaturated fatty acids: Omega 3’s and Omega' 6!
These omega’s are essential fatty acid that comes from algae and fish oil. These healthy fats aid in preventing depression. This fatty acid help maintain the function of the brain, protects the brain cells, and assists with the communication between neurons (brain cells). These fatty acids also have a role in reducing inflammation inside our body. See, good quality fats have some pretty awesome, very serious roles in the health of our brain!
I have thrown a lot at you. So lets recap: Protein once ingested and broken down becomes the building blocks of the neurotransmitters (brain chemicals) that impact our mood and cognition. Healthy fats protect, maintain function, and aids in the communication of our brain cells which influence mood.
Here are 5 takeaway foods to help enhance the quality of protein and fat consumption. A.K.A. eat to fuel your mind!
Flax seeds (ground)
Almonds, cashews, sunflower, and pumpkin seeds.
Chia seeds
Free-range eggs (if not on a vegan diet). For those on a vegan diet opt for organic non GMO soy products
Spinach
Sky